Alas, the stomach is a problem area for so many people. And I want to put on a short topic, exposing a perfectly flat press ... But to find such a miracle, you have to try. You can, of course, go to the gym, but home exercises for losing belly are no less effective.
First of all, you need to remember the following: the main thing is persistence and systematicity. If you do a couple of times a week, there will be no sense. Press can and should be downloaded every day, it is better not even once, but a couple of times. Equally important in the accuracy of the exercises. It’s better to do less, but right, the more, but somehow. As soon as it becomes a little easier, increase the number of approaches and repetitions, and so constantly, not stopping there.
So, exercises for weight loss belly. At home, performing all movements, try to follow the Pilates principle - constantly pull in the stomach, do not dissolve it and do not allow the muscles to relax. And in the supine position, in no case do not bend the lower back - it should be firmly pressed to the floor. Training should start with a traditional cardio workout. It can be dances, light jumps with or without a rope, running on the spot or for about 15 minutes of rotation of the hoop. Then proceed to the main exercises. We make a circle out of them, rest a bit and repeat everything anew. There are at least three such approaches (preferably four or more). The training ends with a hitch (the same cardio load, for example, 10 minutes of a hoop) and a stretch.
All exercises for weight loss of the abdomen (at home) can be divided into three groups: raising the upper part of the body, lifting the lower part and a combination of the first and second.
We start with the classic twisting: lying on the floor, we train the rectus muscles. We lie down on our back, press our lower back, bend our knees, arms behind our heads, elbows do not stretch to the ceiling. We tear off the head and shoulder blades, without straining the neck, and return to the starting position. The issue of breathing is solved as follows: it is usually recommended to inhale for relaxation, exhale for tension. Some instructors advise you to do the opposite. So here it is better for everyone to choose the most convenient option for themselves. Exercise is done at least 15 times.
The so-called figurative twisting: the starting position is the same, but now, raising the shoulders and head, we also raise the pelvis. Lower as you exhale. The number of approaches is the same.
We train the oblique muscles of the abdomen: the initial position on the back, throw the foot of the right leg onto the knee of the left and raise the shoulder, stretch the elbow of the left hand to the right knee. We do it 15 times, change legs and stretch with our right elbow to the left knee.
Lifting the hull: from the starting position, raise the hull, stretch to the knees. On exhalation we lower. This exercise for losing belly at home can be upgraded arbitrarily. Hands can be folded on the chest or stretched forward - this is for those who can not rise, throwing them behind their heads. The legs can be bent at the knees or straightened and pressed to the floor. Remember: the slower you rise and fall, the greater the effect. It is necessary to go down to the floor slowly, each vertebra in turn feeling the support.
Leg lift: this movement can also be modified and complicated. The easiest option is to raise straight legs to a right angle from a supine position. Loin pressed to the floor! A variant of this exercise is a bicycle, when both legs or scissors rise in turn, bending, when the legs remain straight and simply rise and fall in turn. A more complex, but much more effective option is to lift not only the legs, but also the pelvis, touching the socks of the floor behind the head. The hands can be behind the head, extended along the body or extended behind the head.
And finally, the most fun: exercises for losing belly at home, consisting of combinations of different approaches. First, from the starting position (lying on the floor, hands behind the head, legs bent, lower back pressed), lift your shoulders and legs at the same time, that is, stretch your knees to the head. Try not to strain your neck, all the work is done by the muscles of the press. A variation of this exercise is to raise straightened legs from a starting position to a right angle, and then lower them as far down as possible and keep it that way without bending your knees. Now (without lowering your legs!) Raise your head and shoulders, arms stretch along the body and perform small swings up and down with them, without stopping to breathe evenly. Do such vibrations with your hands 100 times.
For a change, you can perform exercises to lose weight while standing. These are tilts in different directions, forward and backward, as well as the so-called “springs”. The most effective of them: slightly bend the knees, the right hand is raised above the head, the left is bent at the elbow. Lean to the left, extending the right hand to the side, the left just slightly touches the right side. And now do the spring - with a small amplitude, go up a little and again lower yourself to the limit sideways, about 50 times. Of course, the more the better, but it will come gradually, with training. When there is already no strength to endure pain in the side, we straighten up, change hands and bend to the other side.
Stretching for the abdominal muscles is a classic cat, a bridge, as well as tilting to the right and left. It is impossible to forget about it in any case, because it reduces pain after training, and also makes the muscles more elastic. In general, exercises for weight loss in the abdomen at home will bring a quick and tangible effect, you just need to do and not throw classes.